Low back now at 80%. Still modifying plan to be careful:

Morning:
30 minute walk in sunshine

Afternoon:
4 rounds of:
Warmup on Bike 10x 30s hard with 60s recovery
Swim on Vasatrainer 100M as hard as possible
High rep squat – 30 reps as fast as possible. Body weight.
Ring row – 6 reps super slow
Pike Press – 6 reps super slow
Lunge with two dumbbell – 6 reps super slow
Reverse hyper – 6 reps super slow
Pull-up – 6 reps super slow
Run – truefirm treadmill 60 second sprint
Front plank taps – 10 reps per side